WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Front squat Workout

    Wednesday 28th February 2018

    Every 3 minutes for 5 rounds:
    8 Burpees
    10 Toes-to-Bars
    12 Calories Rowed

    The goal is unbroken reps with consistent scores.

    Post work to comments.

    FRONT SQUAT

    10-10-10

    Warm up and work up to a heavy set of 10.

  • Snatch complex Workout

    Find days technical heavy;

    1 power snatch + 1 low hang squat snatch + 1 OHS

  • CFKN teinit TIISTAI Workout

    Alkulämmittely ja mobility

    Otm 10
    4 pistooli kyykkyä
    20s kuppipito

    12min amrap
    8 leukaa
    8 punnerrusta
    8 istumaan nousua
    8 Kyykkyä

    Loppuvenyttelyt

  • 21.01.2016 - Gymnastics Workout

    Tabata 4'
    Strict Chin Ups / Plank
    +
    Tabata 4'
    Ring Rows / Squat Hold

  • Hang Clean + Jerk (3x2) Strength

    Hang Clean + Jerk (3x2)

    3 sets of 2

  • 2.3.2019 Workout

    Open 19.2 or RestDay!

  • CFKN nuoret Workout

    Lämmittely ja mobility

    Mave

    Metcon pyramidi 1-10
    Punnerrus
    Boxihyppy

    Loppuvenyttelyt

  • Kotitreeni WOD Workout

    3rds
    10x KB/DB over burpee
    10x KB/DB swing
    10x KB/DB over burpee
    10x thruster

    rest 2min. between rds

  • Superkids 7-9 v Taito Workout

    Rengastaitoja:

    *skin the cat
    *pää alaspäin roikunta
    *rengaspito
    *vaakoja jne jne

  • Back to it!! Workout

    HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE SINGLE-LEG ROMANIAN DEADLIFT SUPERSET*
    Performance
    A1) Tempo (40×1) Handstand Push-Up:
    5 x 6-10 reps

    Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

    A2) Dumbbell Split-Stance Single-Leg RDL:
    5 x 6-10 reps

    Add weight and/or reps to last week.

    Fitness
    A1) Tempo (40×1) Seated Dumbbell Press:
    5 x 5-8 reps

    Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

    A2) Dumbbell Split-Stance Single-Leg RDL:
    5 x 6-10 reps

    Add weight and/or reps to last week.

    *Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

    Post loads/reps to comments.
    Exposure 6 of 8

    For Time:
    60/50 Calorie Row
    40 Wall Balls
    20 Power Cleans 135/95